Full Sus April 2016 by Full Sus #MTB

FR EE

full sus

April 2016, Vol 33

www.issuu.com /FullSussa

FullSussa

@FullSussa

FullSussa #MTB

Tankwa Trek Page 14

Bike Review Page 16

Groot Lem Page 26

Gear Page 28

XTERRA Page 20

CONCUSSION

Injuries FS

Somehow Seamus Allardice managed to go 30 years without a concussion but on a ride in the Garden Route Trail Park the inevitable eventually happened. Kicking off our safety issue he reflects on the concussion and some newly acquired caution when it comes to trail safety.

of trail: G-Flow. G-Flow is fast, and as the name suggests flowing, with berms and little rollers/jumps; it was one of the first sections of trail to be built at the Trail Park and was designed and built by Mark Gordon of Stellenbosch’s G-Spot fame. It’s not a difficult section of trail by any means, especially compared to some of the tricky sections higher up in the Trail Park. But I was tired, I’d been stressed in the weeks leading up to the ride by a heavy work load and I’d hardly ridden my bike in the month before. Somewhere, somehow it all went wrong. When I came to – not regained consciousness, that must have happened within seconds of the crash – I was signing myself in to the Knysna Life Hospital at 20:30 under the concerned eye of Louise Wilson of Garden Route Events. I’d lost about three hours of memory, none of which has come back. There’s a photo trail though, which helps – in an embarrassing sort of way. From what I’ve been able to piece together, some of Rob Dormehl’s

Sadly there’ll be no Dead Man’s Tree in the 2016 Prologue.

ROB DORMEHL

y younger brother is the family expert on concussion. He’s been concussed at least four times. But somehow, despite being just as boisterous as a laaitie, playing rugby throughout school, playing hockey on terrible grass fields at school and varsity, downhill skateboarding for a couple of years, and now mountain biking, I’d never been concussed until the 27th of February 2016. My 30 year and a couple of hundred day run came to a spectacular end when it did though. And worst of all I still have absolutely no idea what happened. I was at the GR300 and after stage two, in the Garden Route Trail Park, I went for a quick ride. I was short on time and on my own, so I rode as hard as I could. I’ve ridden the Trail Park before, but that was over a year ago so I can hardly claim to know the trails. The last thing I remember was checking my watch and noting that I was running out of time to get back to Thesen Island in time for a shower and get ready for supper at 18:30. I’d just entered the last section

Seamus Allardice checking out his badly buckled rim with no clue whose wheel he’s looking at.

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FS Editorial

The Two S’s: Sponsorship and Safety T

he Epic is over and a vestige of normality has returned to fans, riders and the MTB industry alike. There is no doubt that the race creates a huge buzz and interest around the country and the world. An interesting question I was asked was why; if Saffers are so into marathons rides and races, and athletes from all over the world come here to train, how come we don’t dominate marathon racing? I don’t have the answer other than I suspect it may have a lot to do with sponsorship, our athletes are largely not supported as the overseas teams are. ROI is perceived to be higher by supporting events and this may be so, but I think that athletes provide a different and potentially excellent return and in order for our talented riders to reach the pinnacle of the sport, business needs to get behind them. We need to snap up someone like Christoph Sauser and get him to coach a top mountain bike team that can train, race and learn overseas, that don’t have to worry about where there next meal is coming from or scrounging for gear and then going through the same cap in hand process annually. There is a big responsibility on the riders’ shoulders too and this is primarily around conduct and of course trying to cut corners to reach the top, there are no short cuts

SUS

and as has been proven time and time again it always catches up with you. Negatives aside, we have the talent they just need support, mentoring and the financial means. In this issue we look at helmets in the gear section which is probably the most important safety gear we wear. Check out my review on the Venomist below, definitely worth considering in light of all the attacks we have had on trails around the country. I would like to welcome Hendrik Lemmer to the Full Sus team, he has promised not too ruffle to many feathers but knowing the Groot Lem this isn’t going to last for too long. We look forward to his insights into the sport – play nicely Hendrik! Also, Estelle Pickard has joined the regulars and we look forward to her journey and insight into a lady’s view on MTB. The Stirling’s column is a must read this issue, what a great article guys! Finally don’t forget to keep tagging @fullsussa #susmypic on your riding shots and stand a chance of winning some great Junglenow! gear. Keep safe out there and see you on the trails!

SUS Editor’s Review: Venomist – Self-Defence Power In Your Hands

SUS The team

Publishing Editor: Shayne Dowling shayne@integratedmedia.co.za Content Editor: Seamus Allardice seamus@integratedmedia.co.za Assistant Editor: Molly Fitz-Patrick Senior Designer: Shannon Flewellen Sales: Eloise Meyer eloise@integratedmedia.co.za PR & Promotions: Ashlee Attwood ash@integratedmedia.co.za Audit Bureau of Circulations of South Africa NPC Regulars: Stirling Kotze Snr & Jnr, Jacques Marais, Dr Mike Posthumus,

(claimed - ed). Venomist also contains a red dye which stains the skin for up to two weeks which will assist with identification to both the law and public. The spray is dispersed in a directional fog, so it’s a point a shoot canister that is sure to hit anyone in the direction in which you shoot it. There is also a direct stream canister which will be available from early May. It’s been difficult to find volunteers to test the canister on, so it was just a spray onto a (now red) bush and despite being upwind I can confirm this is nasty stuff. The arm strap is really convenient and fits comfortably on your arm or bike frame. The strap comes in two sizes with the smaller strap aimed at ladies. The canister sits in a Velcro cradle and is easily and quickly removed if needed. Venomist is a self-defence aid, but it’s not a weapon or a guarantee that nothing will happen to you. It is

Amy Burton, Molly Fitz-Patrick, Rudolf Zuidema, Stefan Garlicki,Craig Kolesky, Erik Kleinhans, Hendrik Lemmer, Joëlle Sleebos & Kathryn Fourie. Rogue Contributor: David Bristow Photography: Ashlee Attwood, Oakpics.com, Red Bull Content Pool, Chris Hitchcock, Volume Photography, Newsport Media and thinkstock.com. Contributors: Dr Bjorn von der Hyden, Tienie Bester and Estelle Pickard Printing: Paarl Coldset (Pty) Ltd 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.

however a really comforting addition to those early morning rides or when you are alone on the trails. At R300 rand for the Venomist strap and canister it is a bargain! Additional canisters retail for just R100. The product has been developed by local cyclists and runners and these guys are serious about us taking back our space! If you consider the value of your bike, gear and of course your personal well-being the Venomist is a no-brainer!

Go to www.venomist.com or contact: Joe - 082 332 4882 or Manie - 082 338 1591 for more details. RRP: R300 (excluding Postage)

PHOTOS BY ASHLEE ATTWOOD

ur green spaces are being taken over by criminals. These bottom-feeders prey on men and women alike and besides the loss of property, attacks have in a number of cases had tragic results. As a result our precious recreational areas are almost deserted or when they are used have to be done so in large groups. Cyclists, runners, hikers and walkers make easy targets as they run, walk or ride in remote places. To this end, Venomist have designed an effective self-defence pepper spray that fits neatly, via an adjustable strap either onto your arm, bike or even on the sun visor of your car. Venomist pepper spray’s active ingredient is a potent extract of habenero peppers that effects an attackers mucous membranes, burns their skin and eyes and can effectively stop any aggressive behaviour for up to 30 minutes

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

Full Sus ALLIANCE PARTNERS

COMPETITION TERMS & CONDITIONS: 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.

play hard climb to the top own my journey love this age be the fastest keep pedaling shine jump that log ďŹ x my own bike

www.giant-bicycles.com/en-za/livgiant

from page 1 farm workers must have found me and taken me to the Trail Café where Rob and Matt Macduff looked after me. Matt spoke to my girlfriend Tarryn, who was in a complete panic by this point after a rambling nonsensical phone conversation with me, while Rob got hold of Louise. I can only presume that I then insisted on Matt driving me back to Knysna because Louise’s children, who kept me chatting on the way from Thesen Island to the hospital, tell me that’s all I could talk about – repeatedly.

"When I came to I was signing myself in to the Knysna Life Hospital." Once checked in to the hospital the doctor did the old shine a light in the eyes test and that was pretty much the end of the assessment. He asked a few questions, which I’m sure I couldn’t have provided satisfactory answers to and then scuttled me off to a bed in a ward with two fellow patients. A very disappointing toasted ham and cheese sandwich later I fell asleep to a Premier League game between who knows who and a team in red kit; as a football fan it’s alarming not to be able to recall those details. The next day I awoke feeling like I’d spent the night before out on the town, rather than the afternoon before face-planting off my mountain bike. The memory loss and general sense of embarrassment at having been exceptionally chatty without any recollection added to the hangoverlike sensation. Except unlike a

hangover; now two weeks later I’m still struggling with light-headedness when I get up too fast and I’m extremely sensitive to sunlight. Here’s hoping those symptoms go away soon! Meanwhile my bike took a pounding. The front wheel buckled in the crash, leading me to speculate wildly as to what I did to cause it. It’s slowly becoming clear that I’ll probably never remember and as nobody was riding with me there are no witnesses either. I have learnt a few important lessons however. And the first is to not take risks or push the limits when riding solo. I doubt I attempted a technical feature beyond my skills, I suspect I was just too tired and not concentrating properly at a critical moment. So it’s important to ride within your fitness and skill limits on solo rides. The second is to always have someone to check in on you. If I had not regained consciousness on the trail Louise would have only known I was missing at 18:30 about an hour later. That’s too long to be lying prone on the trail. So I’d recommend getting a crash sensor – the market leader for Cyclists and Skiers is ICEdot. Full Sus reviewed the ICEdot Crash Sensor two years ago and we were very impressed; it would be our recommended first option. There are also a couple of mobile apps which don’t require any further hardware. The most highly rated on the Play Store currently is Track BETA which I’ve downloaded and will be trying out. The highlight of the experience, if there can be a highlight to getting knocked out, was the way in which everyone helped me out. From my girlfriend Tarryn who was phoning around in a panic to the hands on help from Rob, and his staff, Matt, Louise and all the GR300 crew. They all took exceptional care of me when I couldn’t look after myself and that’s the great thing about mountain biking… as soon as a fellow mountain biker finds you they’ll ensure you get the best possible care.

s w e n FS News

2016

DOMINIC BARNARDT/CAPE EPIC/SPORTZPICS

Absa Cape Epic ...in Photos The 2016 Absa Cape Epic was one for the history books but we’re sure you’ve read all the daily reports already (if not check them out at www.cape-epic.com). So rather than retell the stories we thought we’d just share three pivotal photos from the 2016 Absa Cape Epic with you.

Below: Karl Platt is doused in MCC as he celebrates equalling Christoph Sauser’s record of five Absa Cape Epic titles with his Team Bulls partner Urs Huber.

Above: After years of near misses the USN PureFit team of Darren Lill and Waylon Woolcock claimed the Absa African title for the best placed all African team in the Absa Cape Epic in the 2016 edition.

SHAUN ROY/CAPE EPIC/SPORTZPICS

FS Injuries

Sus The SAFETY TIPS - For in case of a crash ◆Try to not ride alone – It’s not always possible so when you do ride solo, ride within your limits.

Uriante conseca eriamet rem party if you don’t stick to your schedule. doloruptatem

you’re going and when you expect to be back so they can send out a search ◆Information is key 1 – Make sure your phone has your emergency contact’s details on the lock screen. ◆Information is key 2 – Make sure your medical aid details are readily accessible to the first respondent. ◆Get medical aid – If you don’t have medical aid, get one; now! Even if it’s just a hospital plan. ◆Get a crash sensor – the ICEdot Crash Sensor at R1 290 from www.puremotionsports.co.za is a small price to pay for your safety. Alternatively stay tuned for our test of the Track BETA mobile app. ◆Check your helmet – While cycling helmets have no real lifespan it pays to check yours out regularly and if it’s cracked in anyway throw it away. If you’re in the market for a new lid check out our Gear section for the Full Sus helmet review.

GARY PERKIN/CAPE EPIC/SPORTZPICS

◆Keep people informed – Let a significant other or friend know where

Annika Langvad points to her rejoicing Team Spur Specialized teammate Ariane Kleinhans as they gained the Sasol Women’s Jerseys for the first time. In the tightest ladies race in recent years the defending champions had to race a tactically astute race to claim their third title.

Relive the 2016 Absa Cape Epic in 360 degrees with the Bulls Bikes ProjectZebra videos. Scan this QR Code for the most immersive MTB viewing experience to date.

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Safety on the

FS News from page 4

Roads and Trails Here are four safety products we’d like to share with you to help keep you safe on the roads and trails.

iSimangaliso MTB 18 – 21 August:

ISIMANGALISO MTB

Proviz Saturn Helmet LED

The Proviz Saturn Helmet features built-in LED lights, red lights on rear sizing adjuster band and white lights on the removable visor on the front. The luminous yellow colour is also highly visible in the daylight hours. If you commute on the South African roads then being visible to motor vehicles is vitally important so it’s worth checking out the Proviz Saturn Helmet LED at www.spdistributors.co.za.

Saddle up for a MTB safari though the iSimangaliso Wetland Park on the iSimangaliso MTB. It’s a four day experience of a lifetime with big game sightings guaranteed. The route even follows hippo, antelope and elephant trails. Over the four days you’ll ride through six entirely different ecosystems – a boast we don’t think any race other than joBerg2c can realistically make – as you clock up around 270km in total. But don’t let the distance worry you there’s no climbing to speak of. Enter the iSimangaliso MTB and help contribute to the iSimangaliso Rare and Endangered Species Fund when you do so by visiting

ICEdot Crash Sensor

Both Kath Fourie and Seamus Allardice wrote about the excellent ICEdot Crash Sensor in this issue, but with space being a premium we couldn’t display it in those stories. So here it is. Check it out at www.puremotionsports. co.za, it’s the market leader in cycling and skiing and could very well save your life.

www.isimangaliso-mtb.co.za.

Rocking Lesotho in the 2016

ROCKY MOUNTAIN FESTIVAL While most of us were in the grip of pre-Epic tension a bunch of intrepid mountain biking souls set their sights on Lesotho where the cell phone signal is patchy so there’s not much chance of being bombarded with notification regarding half the people you follow tweeting about #8DaysOfCourage. Instead they went to take part in the Rocky Mountain Festival, the latest attraction in the fast filling Mountain Biking Kingdom MTB Calendar.

The Festival involved riding amazing high altitude trails, where 15km feels like 50km, on a fleet of 2016 Rocky Mountain demo bikes. For the endurance fans there were outrides while for the gravity heads the Afriski downhill trails and ski lift assisted ascents beckoned. To find out more about the mountain biking around Afriski visit www.afriski.net or scan this QR Code to read the full story on the Full Sus website.

Track Beta

The thriftier version of the ICEdot Crash Sensor, it’s still largely untested (hence the Beta) and we’re giving it a trial here at Full Sus. If you’re keen to join us, download it (only on Android for now) and share your experiences with us. Mail them to sussed@fullsus.co.za. Download Track Beta by scanning this QR Code.

Track Beta download

Garmin Varia Rearview Radar

This one is a great early warning safety device for roadies and commuters; it picks up vehicles behind you from up to 140 meters away and indicates the relative speed of approach and the threat level. The rear light unit also brightens and flashes with increasing intensity to warn approaching vehicles of your presence. Purchase one online or find out more by visiting www.garmin.co.za.

FS Injury Prevention

The riding in Laikipia can be hot and hard but the game viewing makes it more than worthwhile.

When Biokineticist Luan Smit and Chris Norton invited Seamus Allardice for a bicycle fitment at BMT in Stellenbosch he thought it would be just that, moving contact points around until he was more comfortable. But once seated on the SRM indoor trainer it became clear that what Luan was really concerned about was power, efficiency and injury prevention.

he session began with a flexibility and physical assessment, before the bike fit was administered by BMT’s fit guru Guy Smith. Guy has great bike knowledge and easily rattled off standard measurements for all the major brands as he set the SRM indoor trainer up to mimic the neutral position of my normal ride, a Specialized Camber. He then got me on the trainer, took a few measurements, made me pedal a bit and made a few adjustments. Within minutes he had the setup spot on, which was quite a trick because my bike was in for a service at another store at the time. With the trainer personalised to my set-up Luan started to explain the ins and outs of the SRM system. For someone who has never ridden with a power meter but loves technology it was both slightly overwhelming and instantly appealing. Overwhelming because there is just so much data. And appealing because there is just so much data. While I pedalled at between 90 and 100 revolutions per minute the SRM power meter measured my output and upped the resistance

every 60 seconds in what’s known as a Ramp Test. For athletes this is a great way to determine Maximal Aerobic Power but under Luan’s watchful eye it’s used to check for imbalances in my pedalling action. The screen ahead of me was projecting a series of graphs marching across the screen in waves. Luan explained that the smoother the wave form the better, and that he was looking for major issues where blips in the smooth flow occurred. To my untrained eye my waves looked pretty good especially as the resistance increased and I became less aware of my form and more concerned about maintaining the target cadence. With my ramp test done I hopped off the bike and Luan left to see his next client, promising to send me his full Biokinetics report. And that’s for me where the real strength of the BMT bike fit setup lies. Guy will get you set up comfortably on your bike and the SRM Indoor Trainer is an amazing tool – you can go ride any route in the world, as long as you have the GPX file. Some of the Stellenbosch based pros are training for the Rio Olympics using it.

Guy Smith checking Seamus’s knee angle to establish the correct saddle height during the bike fit part of the assessment.

ALL PHOTOS BY CHRIS NORTON.

POWER FIT

Luan Smit explaining the SRM system to Seamus Allardice while he tries to maintain a cadence of 90 during the Ramp Test.

A typical SRM torque analysis chart with each revolution being indicated by a different colour line.

Vicky van der Merwe and Mari Rabie are familiarising themselves with the triathlon’s bike leg, while Matt Lombardi has had a roll or two around the Rio XCO course. And local residents are using it to train on rather than heading out onto the roads when the weather isn’t great. But the real benefit in my books is the combination between the data the SRM system generates and Luan’s Biokinetics skills. His report came in with a list of areas I need to focus on. To improve my riding I need to strengthen my multifidus (deep back muscles) that form part of my core, along with my abdominals and my Gluteus Medius muscles. As any of you who read Joëlle’s Yoga Columns will know core strength is essential to avoiding injuries and I’ve definitely felt my back getting tight after long rides recently. Included in Luan’s report were a few exercises for me to do in order to strengthen those vulnerable muscle groups. He also performed a torque analysis which indicated that the right side of my body was performing more work, but said that I should come back again once I’d been doing the prescribed exercises for a while and see if that hadn’t evened it up a bit. So for once I’m actually going to try to listen to the advice of a medical professional and do the exercises Luan prescribed. Hopefully that’ll improve my power output on the bike and keep me injury free. Sounds like a good deal.

WHAT IS SRM?

SRM is reportedly the most accurate power meter on the market and you’ll spot them on many World Tour bikes on the road and on the bikes of quite a few pro mountain bikers too. SRM measures the force coming from the rider with strain gauges mounted inside the spider of the crank set, which provides a stiff and accurate measuring platform. Find out more at www.srm.de.

SRM ANALYSIS

If you’re interested in the analysis of my data which Luan performed and the exercises he prescribed, you can download the PDF by scanning this QR Code. Luan Smit’s tennis skills took him to Europe and Australia where he coached at top academies before returning to study Biokinetics at Stellenbosch University. He now focuses on analysing movement patterns and specialized in the rehab of sporting and orthopaedic injuries from a practice in Techopark and at BMT.

FS DHI Column

Youn g

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Stefan Garlicki, in action, on his way to victory in the SA Cup Series opener.

to the season The local downhill season has finally begun and Stefan Garlicki has raced the Helderberg Trails twice for the first round of the Provincial and National DHI series. This is how it went…

oming into the first event, the Western Province Provincial Series opener, I was a little unsure of where I would be at as I had not raced in over five months due to a long off-season and my knee injury. My training had been going well and I felt good on the track but until you race you never really know. At the event my biggest challenge would come from Andrew “Needles” Neethling, who is a local to Helderberg, and also one of the best this country has ever seen. I knew beating him on his home track would be extremely tough but I just focused on myself and racing the track. The track was changed up quite a bit and was very loose to ride; riders were dropping like flies although fortunately there were no serious injuries. I knew the key would be to keep a good flow and not be too aggressive as it was extremely easy to make a mistake and crash in the dusty, slippery conditions. On the Tuesday prior to the event I joined Adi van der Merwe for a few practice runs but I only got past the first few corners and then my brake pads fell out! I went to grab rear brake and there was just nothing there! Definitely a scary moment but I managed to pull over into the bush. I had fitted new brake pads the night

before and had forgotten to fit the pins back in the calliper. I will not make that mistake again, it could have gone much worse that it did. I was, however, hoping that due to this, my race weekend would go a bit better now my mishap was out of the way. I managed to do just that, I seeded 2nd just 2 seconds behind Needles with a smooth run without much pedalling. In the race run I managed to pull things together and grab the win by 1.4 seconds! I was ecstatic to start the season like that and the two of us were also well clear of the other competitors so that was a plus. My celebration was short lived as I knew it would be straight back to work to prepare for the first national round. However the win did give me a lot of confidence. The track for the national was similar but about 30% of it was new so it did present a few new challenges. There would also be more top pro riders there like multiple SA champ Johann Potgieter, plus Sam Bull, Adi van der Merwe, and the two youngsters from KZN, Jono and Chris Philogene. My plan did not really change going into it; I focused on racing the track, being smooth and limiting the mistakes although I knew it would be tough. The track was probably the loosest and most dusty track I had ever seen around

ALL PICTURES BY EWALD SADIE

A WINNING start

SA’s top women’s downhiller Rika Olivier got her season off to a winning start. the world which made it extremely unpredictable. The speed was also high from top to bottom and I feel it is the best SA National Series track I have raced since I started out in 2010. When race day came around I could feel the tension as all the riders wanted to do well and start the season on top. My game plan was to do two practice runs, a seeding run and then a race run, but unfortunately we were a bit slow in the morning and I only got in one practice run which was not ideal. I did feel the effects of this and in my seeding run I made some costly mistakes which I was a little frustrated with. However I still managed to seed first by 4 seconds over Johann Potgieter and Jono Philogene. After I saw this I knew that I just needed to hold it together and I could take the win. In the final I was more focused after listening to some music at the start and then just kept it smooth in my run. I had a great run with almost no mistakes and knocked 5 seconds off my qualifying time which saw me take the win by over 5 seconds! So happy to start the season on a positive note after the long time off. This has really motivated me for the World Cups this year! Massive thanks to my team, all my sponsors, family and friends for the great support! On to the next one, until next time…

SA DHI Series Race 1 Results: MEN’S: 1. Stefan Garlicki (02:53.277) 2. Jonathan Philogene (02:58.730) 3. Johann Potgieter (02:59.845) 4. Theo Erlangsen (03:00.487) 5. Adi van der Merwe (03:01.815) WOMEN’S: 1. Rika Olivier (Vet Women - 03:50.924) 2. Simone Futter (Sub Vet Women - 04:35.245) 3. Sabine Thies (Junior Women - 04:59.846) 4. Kathryn Fourie (Sub Vet Women - 05:08.882) 5. Leigh Haskins (Vet Women - 05:45.726) Stefan Garlicki is the reigning South African Downhill MTB Champion. He’s sponsored by Investec, will be racing in Europe this year and sharing his experiences with Full Sus readers. Follow him on Twitter: @StefanGarlicki.

FS Trails

San Satisfaction

Local Buzz: Bru, if it is endless beaches and secret breaks you’re looking for, then Yzers should top your list. But mountain biking… maybe not so much, hey? Yup, that’s what I thought up to a week or so ago when I discovered the !Khwa ttu San Trails, just a few kays inland from Yzerfontein. They rock, but let first talk ‘dorp’ for a wee while. You get miles of unspoilt beach (in fact, at around 25km, this is the longest beach in SA) and an endless swathe of Big Blue, plus the whole shebang of associated ocean add-ons. Picturesque fishing boats chasing deep-water snoek, open-air crayfish restaurants, kief coffee shops… if you’re a hipsterish sea dog type, then this is a match made in heaven. The West Coast climate is welcoming year round, though summer winds can be hurricane strength, while the icy Benguela Current necessitates a walrus-thick wetsuit. The wildlife loves it though and the area is a haven for birds and marine critters of all kinds. Explore the indigenous flora on terra firma along the Bokbaaivygie Trail, while watching whales and dolphins cavorting beyond the breakers. Leisure options include fishing from the beach and rocks, collecting mussels or visiting historical sites such as the old Fish House and lime kilns. Superb marine birding can be had at Dassen Island, about 10km west of Yzerfontein, or go chill for

sundowners at Pearl Bay Heights while your eyeballs soak up the beauty of Table Mountain at sunset.

Where are we?

A F R I CA

I love it when an MTB plan comes together, especially when there’s stacks of singletrack involved. Last week said plan came together in the most unlikely of places; I mean, who’d have thunk you’d find a kick-ass crank in the Yzerfontein hills? Photographs and words by Jacques Marais.

Perfect misty Weskus mountain biking.

!Khwa ttu is a project dedicated N1 to a San culture and education !Khwa ttu Western centre. It is run by a Non-Profit ◆ Cape Company, jointly directed by the Cape Town N2 Swiss Ubuntu Foundation and San community, represented by WIMSA (Working Group for Indigenous Minorities in Southern Africa). You can visit !Khwa ttu to learn more about the San culture, history, folklore, visual arts, cosmology and language, or to enjoy a fantastic eland burger after riding the awesome trails.

Trail Low-Down: The !Khwa ttu San Centre is situated on a low hill overlooking the Yzerfontein coast line and at first glance my MTB sensors did not kick into Amber Alert. Once you wander past the Reception and Restaurant area, things change when you notice the Trail Signage, and you soon realise that Michael Daiber has put in a massive effort here. Kick off on a dippy little downhill with half a dozen cheeky kickers

The trails are purpose built through the renosterveld.

where the trail crosses old irrigation walls. Watch your air though, as the landing zone can be loose and gritty in places. Less than a kay in, you bang across a narrow wooden bridge, and then start slowly contouring upwards along a gentle ascent. Best of all is that you are riding pure, purpose-built singletrack all the way with negligible sand, despite the hectic drought in the area. The trailbuilder did a great job of using old

agricultural contour walls, zigzagging you along them in long, loopy essbends to keep the ride edgy amidst the Renosterveld ridges. Keep going clockwise around the hill until you summit at 5km, with a spectacular view over the scrubcovered plains unfolding towards the icy Atlantic Ocean. Drop down another kay and you reach the !Khwa ttu boma, where guided riders are sure to experience some good old-

Trails FS

"Singletrack will be calling your name though, so saddle up for a technical rock-drop into an old quarry."

Moab style slick-rock with views of Table Mountain.

fashioned West Coast hospitality. That singletrack will be calling your name though, so saddle up for a technical rock-drop into an old quarry; it is relatively tame, but you do have the option of a chicken run if the idea of a Moab-descent scares the bejesus out of you. Fast-forward down into the valley and then knuckle down onto a final climb as you contour clockwise along the adjoining koppie. You pass a replica Bushman Village on the way, and if you keep your eyes open, chances are 99% that you’ll see zebra, eland, springbok, bat-eared fox and other game. The last kilometre of downhill to !Khwa ttu

is a play zone of note, with superb little jumps along a speedy trail section. The ride makes for a superb 10 kays out on the bike, but the good news is that you have another 30km waiting along the Red Route. All you need to do is bomb the fence stile, and two hours of wild cranking awaits along a combo of even more single-track and gravel roads.

How to Get There: !Khwa ttu is exactly 70km from Cape Town city centre on the R27 (West Coast Road) on the right hand side 4km before the R315 intersection to Yzerfontein/Darling.

The routes feature bridges and styles to enhance your riding fun.

Jacques Marais is the South African trail guru. If he’s not scouting a new MTB trail he’s trail running a new route in the Drakensberg. His new book More Top MTB Trails has just hit the shelves of all good book shops and you can purchase a copy for R250. Follow him on Twitter @ JacqMaraisPhoto The 3 Silo trails offer plenty of man-made features like bridges and styles to add to the riding experience. the !Khwa ttu MTB Trails: SUS

Grading: Intermediate Duration: 1 – 3 hours Configuration: Circular options – 10/30km Start point: !Khwa ttu reception Terrain: Purpose-built singletrack; jeep track Map: Map boards and superb signage Entry Requirements: Permit upon paying – R30 entry fee Facilities: Ablutions, restaurant, shop and secure parking Cell Reception: Excellent Beware of: Jumps with loose landing zones More info: www.khwattu.org or www.yzerfonteintourism.co.za Local MTB information: Michael – (082) 775 4879 GPS: 33°21’44.55” S / 18°16’14.12” E

FS Ride Report - Tankwa Trek

Doing the Tankwa Lift is a Tankwa Trek rite of passage.

WEE KEND WARRI ORS

ALL PICS BY OAKPICS.COM

Take on The Three Day Stage Race The DUTOIT Tankwa Trek is pitched as the three day stage race in the country: hard riding for hard men and women battling it out for UCI points and pre-Epic bragging rights. So what of the weekend warriors like Tienie Bester?

ith a few races under my belt in 2015 I got this brainwave to look for a challenge… My race partner Ryan Gomes suggested we do the Tankwa Trek, a race I knew nothing about. A few days later our entry was signed and sealed. Thinking back to the reaction of people I spoke to before the race I should have seen the signs. This is a serious race! It sunk in during the race briefing at the picturesque Kaleo Guest Farm when we were surrounded by the who’s who of mountain biking. Then the daily route directors started boasting about how great (and in layman’s terms – how tough) each stage was and I realised I was possibly in too deep. To share a tented village with 750 fellow riders was great but getting to sleep the night before the race started was nearly tougher than the riding to come.

Stage One With much less sleep than I am used to the 4:30 wakeup call came as a

shock. But standing on the start line with the cream of the cycling crop, albeit way at the back, was a great honour. The Koue Bokkeveld region is an unforgiving place. Except for the fruit orchards, very little else grows. Even the rocks are wind-eroded and look like they are out to get you. With the lack of natural plant growth the sand is an issue. Leaving Kaleo Guest farm towards the Witzenberg Valley, I soon realised why the top riders use this race to gauge their conditioning. The technical demands are extreme and a loss of concentration could be race ending. The now famous Hanekom brothers (Sakkie and Hannes) had designed the route for Stage 1 and had cut fresh trails via an old ox wagon trail into the valley. Once

"For a mountain biking diabetic the water points were amazing."

in the Witzenberg it was a mix of flowing singletracks and jeeptracks. The water points were overstocked with all sorts of food, cold water, 32Gi supplements and ice cold Coke. For a mountain biking diabetic the water points were amazing and Dryland proved their worth as the best event organisers around. At the race briefing the evening before we were warned that this could be the toughest stage. 89km with 1 900m of technical climbing and bone-rattling descents. The first 12km climb of the day tested the legs and I realised it was going to be a long three days. After circumventing the valley and climbing the Witzenberg Mountain, which the Cape Epic would cross during its Stage 2 a month later, we had to ride back out towards Kaleo over the old wagon trail we came into the Witzenberg Valley on. I found the trip back up the old wagon trail a killer. Getting back to camp was lifesaving! A great meal and a well-deserved rest were needed. Thank goodness for the pre-booked muscle saving massage. That night sleep came much easier than the night before.

Tienie Bester deep in the Tankwa pain cave.

Stage Two With a better night’s rest the 4:30 wakeup call was easier to handle and we were ready for the infamous Marino’s Monster and the 87km with 2 200m of ascent. Team 101, dos hijos de puta (the two Bastards) set off for what turned out to be a long day in the saddle. A day that in my mind I was prepared to take it as came, trying to save energy for that little hump towards the end… Soon after we left Kaleo Mauritz Walters and Ernst van Dyk took us to the DUTOIT Drop. If you haven’t ridden it, imagine a 3km white

Ride Report - Tankwa Trek FS

Stage 3 of the Tankwa Trek is all about superb trails cut from Bokkeveld rock formations.

knuckle ride dropping of 300 meters into the Ceres valley, filled with dusty switchbacks and steep drops off the edge of the trail. After the previous tough day we were moved back and started in C Batch and so we had ±450 riders ahead of us going down the Drop, kicking up dust. It was extremely rutted and powdery which made it hair-raising! I recall the look of fear on the face of a lady who bailed half way down, I came flying past in a train of riders barely in control as I passed her. Once in the valley, with a quick stop to repair my first and only puncture, the water stop in a fruit packing store was a welcoming sight. There were four water points for the day and they were over-stocked with nutritional goodies and perfectly spaced. At the 42km mark things got serious; from there to the 68km mark all we did was climb out of the valley and at the water point after 56km the infamous Marino’s Monster began. Your mind takes you to some dark places as you climb up the Monster, it is relentless and unforgiving. I found the going better than I had on Stage 1, mainly because the climb required power grinding not technical skills which require constant concentration. As I climbed a crest to what I thought was the top I realised that the final climb to the mast still lay ahead. It was soul destroying. Once at the top at 1 800m above sea level I took in the breath-taking views and then started the 20km descent back to Kaleo. That descent gave me endless respect for the machines we ride. One slip, a wrong line or a momentary loss of concentration could change your cycling aspirations for quite a while.

High fives all round for all the DUTOIT Tankwa Trek finishers.

7 hours and 38 minutes after I’d left Kaleo I had earned the Merino’s Monster t-shirt and could enjoy a great meal, and a massage!

Stage Three Charl van der Merwe was described as “mountain biking mad” at the race briefing and he invited us to his playground for the 78km (with an 11km neutral zone) final stage. In the heart of the Koue Bokkeveld, towards Morester, is where Charl has carved some of the world’s best singletrack through and over rock formations. It’s a mountain biker’s paradise. After the previous two days of testing my riding and mental strength this day restored my riding confidence and I enjoyed every moment. Well planned and well stocked water points took us home and receiving my hard-earned medal made this extreme weekend more than worthwhile. Even the view of the race from the back was great. Taking shots on Stage 1, settling down on Stage 2 and MTB heaven on Stage 3; this was the toughest but greatest race I have attempted. And more importantly conquered!

Tienie Bester is a late starter to cycling, a coffee addict, grandfather and ecstatic to boast the best wife a cyclist can dream of. As the dealer principal of Subaru Cape Town he’s a massive supporter of the local mountain biking scene. Cycling now plays a massive role in the treatment of his diabetes.

FS Bike Review

N INER ROCKET SHIP

When we asked Mark Moir to review the Niner RKT 9 RDO for us he didn’t need any convincing, especially as he was keen to see how it stacked up against his usual rides a hardtail BMC and a Trek Superfly. Photos by Ashlee Attwood.

he Niner RKT 9 RDO XO RS1 was beautifully specced off the shelf, SRAM XO1, Rock Shock RS-1 and Fox Float DPS rear shock. This particular bike had Formula brakes rather than the stock spec SRAM Guide brakes but it did feature the Niner XC Carbon Wheels, with a 24mm internal width, which are standard! The one noticeable thing about this bike build is the custom Niner components such as the stem, handle bar and seat post which all adds to the premium look of this machine. Then you also have the ability to pop the cap of your favourite drink onto the stem cap and it also features Niner’s motivation slogan “pedal dammit” on the top tube. The timing of reviewing this sexy

"I was immediately comfortable on the bike, my initial impressions were: whew, this feels cool and fast!" The bike features a SRAM XO1 drivetrain.

machine coincided with the fourth round of the Western Cape XCO Series to be held in Paarl. I collected it from Neville at Bike Mob on the Friday and headed straight out to the track to practice with my son, Luke. It was going to be a bit of a gamble to get on a new bike and race it straight away, but I thought that if it did not feel right I could always race one of my other bikes on race day. After putting on my own saddle and pedals, adjusting the angle 16

of the brakes, I was set to go, and boy, did I go. I was immediately comfortable on the bike, my initial impressions were: whew, this feels cool and fast! I love the way a hardtail climbs and thus am always riding my hardtail, but when I climbed on this Niner RKT, I was duly impressed with the stiffness of the rear of the

Niner has its roots and head office in the big mountain mecca of Colorado.

bike on climbs. This is due to a number of factors, namely the short chain stays (439mm) and the Boost 148 wider rear hub. The bike felt small and directly below me, which lead to initial thoughts that it may be too small, but these thoughts never worried me for long. Let me give you an idea of the

XCO course in Paarl, situated at the Picardie Guest Farm. It is a course that demands 100% concentration all the time to avoid slipping out and crashing. The climbs were loose, jeep track with ruts that required a continual shifting of weight, moving up and out of saddle. The downhills are off-camber, loose, with some very tight switchbacks and very

Bike Review FS

Niner’s award winning CVA virtual pivot.

SUS the Niner RKT 9 RDO XO RS1 ALL MEASUREMENTS ARE FOR A MEDIUM FRAME IN DEGREES OR MM.

RRP R114 999 www.ninerbikes.com or www.bikemob.co.za Top Tube

590mm

Seat Tube

457mm

Chainstay

439mm

Front Centre

667mm

Wheel Base

1 103mm

BB Drop

35mm

Head Tube

110mm

Head Tube Angle

71°

Seat Tube Angle

74.5°

Standover Height

728mm

Reach

424mm

Stack

600mm

The seatpost is Niner’s monocoque carbon RDO Seatpost.

Niner is a 29er specific manufacturer so their suspension designs were specifically conceived for the big hoops rather than being upsized from 26er frames.

"I was duly impressed with the stiffness of the rear of the bike on climbs."

The 1x11 XO1 set-up is perfect for XCO racing and competitive stage race riders.

steep drop-offs. Climbing on the RKT was very smooth and efficient. I never felt the need to lock out the rear suspension on the climbs, as there seemed to be no lost momentum. On the downhills the Niner sat nice and tight underneath me, absorbing the terrain and allowing me to move the bike easily and power between

the switchbacks and corners. The only negative I could think of would be the limited space in the frame for a second water bottle; this could be overcome by adding another holder to the bottom of the frame or behind the seat post. There is no doubt that this a proper racing bike, ideal for mountain bikers that wish to be

Mark Moir is first and foremost a father and husband; then a businessman running the country’s leading online investment business, Beanstalk; and he also likes to race his mountain bike where he is doing his best to keep up with his sons. His best is pretty good mind you, as he’s finished in the Top 10 overall at the last four W2W Races. competitive in races such as the Cape Epic, W2W, sani2c and the short course technical XCO format. It is aggressively set-up and designed to go fast. Add to this the very noticeable and unique frame geometry, the excellent price point and you have a bike that attracts a lot of attention.

TRAINING ZONES This issue Dr Mike Posthumus answers Jon’s question on how to determine training zones.

ear Dr Mike I always read about training zones, but not sure the best way to set my training zones. Could you please advise how I should set my training zones? Also how do I use these training zones to improve my riding? Thank you for helping, Jon Dear Jon, The most accurate way to determine your training zones would be to have a physiological max test done at your nearest sport science facility. For those who do not wish to have performance tests performed to accurately determine their heart rate zones, an easy formula may be used. This formula, referred to as the Karvonen formula, uses your maximal heart rate minus your resting heart rate (your Heart Rate Reserve; HRR) to establish training zones. To

establish your maximum heart rate, either use the highest heart rate you have seen recorded on your heart rate monitor, or alternatively, after sufficient warm up and shorter maximal effort, perform a maximal effort up a steep climb. You should be able to reach your maximal heart rate during this effort. When searching the internet for training advice or even when reading the most popular cycling training books, you will soon realise there is a lot of conflicting thoughts about how effective these training zones are in structured sessions to improve your riding. The very traditional school of thought has always advised long hours on the bike with frequent tempo or fast paced rides (Zone 2 and Zone 3). Polarised training, or High intensity training (HIT) has only recently become popular among endurance athletes. Polarised training refers to the idea of a training mix between very hard and very easy. Although there are still debates as to which mode of training is more effective, a recent scientific study by Neal et al. (J Appl Physiol 114: 461–471, 2013) from the University of Scotland seems to have finally settled this debate once an for all. This study demonstrated that training in a polarised manner was superior to tempo training. The table included illustrates the 80/20 split recommended and also shows the rate of perceived exertion

FS Healthful Amy

ENERGY COOKIES

Athletic people like us need more energy than Joe Soap on the couch so Amy Burton has penned an energy cookie recipe which is sure to fuel your next adventure.

nergy is something we all need it to survive. Walking, eating, talking, running, jumping and even sleeping requires energy. How do we obtain this energy? Well food of course, and more specifically complex carbohydrates, lean protein, nutrients, vitamins and healthy fats, which help supply and build up our glycogen stores, which are then converted to energy when needed. I am sure it makes sense to everyone that athletes or athletically inclined people would require more than the usual amount of energy in order to complete the physical load that they put their bodies through on a daily or weekly basis. It makes even more sense that as active people we sometimes do not actually get enough calories in to substantiate the energy or calories we have burnt or lost during our regular exercise. Most people will stick to the three meals a day story without realizing (until they step on the scale) that they are actually placing themselves in the calorie deficient zone and thereby jeopardizing their physical performance.

As a small person I am very familiar with the above concept and I have first-hand experience of how not getting enough calories in can eventually lead to that terrible blowing/bonking/hitting a wall (etc.) feeling during an endurance event. When this occurs, it basically means that our glycogen stores are depleted and if you are a lean person with minimal fat, then your body literally has nothing to stoke the fire with. You will struggle and suffer until the end of the race or training session. If you can finish that is! So how do we increase our reserves and avoid hitting the wall? Eat properly and regularly and make sure to increase your daily calorie intake according to the amount of exercise you are undertaking. Snack regularly on nutrient dense foods and add healthy fats where possible. Some ideas for these kind of snacks would be: almonds and cashews eaten with some goji berries, dried cranberries or dates; plain Greek yogurt topped with bananas, almond/peanut butter, honey and seeds; a superfood

Here is the Karvonen formula: HRR: Heart Rate Reserve | RHR: Resting Heart Rate HEART RATE RANGE Zone 1

20 – 40% HRR + RHR

Zone 2

40 – 60% HRR + RHR

Zone 3

60 – 80% of HRR + RHR

Zone 4

80 – 90% of HRR + RHR

Zone 5

90 – 100% of HRR + RHR

RATE OF PERCEIVED EXERTION (RPE)

HOW HARD ARE YOU WORKING?

Nothing at all

Very Light

Fairly Light

Moderate

Somewhat Hard

Hard

GOAL PERCENTAGE TRAINING TIME (%)

Zone 1 80% Zone 2

6 7

HEAT RATE ZONE

Zone 3

Zone 4

Very Hard

8 9 10

Very Very Hard (Maximal)

Zone 5

20%

(RPE) you should experience in each training zone. If your REP and your HR training zones do not align, you should rather have a physiological test done to establish you HR training zones. It is generally recommended to perform two hard interval-training sessions each week.

Dr. Mike Posthumus is an accomplished academic with UCT’s Exercise Science and Sports Medicine faculty and a coach with Science 2 Sport. Find out more at: www.sciencetosport.com

smoothie; a raw bliss ball or brownie; or an egg, or two, topped with avo, cream cheese and baby tomatoes. So our recipe this month is also one of these nutrient dense snacks and it comes in the form of an energy cookie, packed with complex carbs, protein, healthy fats, superfoods and healthy sugars.

Next add your cacao nibs or choc chips and stir again until combined. Let mixture sit for one minute or so to firm up slightly. Now roll the mixture into balls according to your own size preference and then place them on a tray lined with baking paper. If the mixture is a bit sticky you can wet your hands before rolling the balls. Dip a fork in some water and then use it to press the cookies down. Bake in the oven for 12-15 minutes or until they have risen slightly and are a golden colour. Enjoy with an afternoon cuppa between meals, or as an energy snack before or during exercise.

Healthy Choc chip energy cookies Ingredients 1 ½ cups oat flour (Blend your rolled oats in a food processor/Nutri bullet until fine) 1/3 cup coconut flour 75g butter or coconut oil at room temperature 1 medium sized egg ½ teaspoon salt ¼ cup cacao nibs/dark chocolate chips/cranberries/goji berries 1 teaspoon maca 1 teaspoon chia seeds ½ teaspoon baking powder ¼ cup honey

Method Preheat oven to 180 degrees Celsius. Cream your butter, honey and egg together until well combined. In another bowl add your oat flour, coconut flour, baking powder, maca, chia and salt and gently mix to combine. Pour the dry mixture into the wet mixture and stir until well incorporated. You should now have nice firmish dough, which is not too sticky, if it is too sticky then add a bit more oat flour.

AMY BURTON

FS Coaching SETTING YOUR

Amy Burton is a mountain biker, trail runner, graphic designer and foodie. She has recently of opened a Rawfood and Superfood smoothie bar at Trail and Tar in Tokai so drop by for a great healthy treat. When she is not riding her bike, running or running her own business, she posts amazing recipes and photos on Instagram, so follow her at @healthful_amy.

FS Ride Report - XTERRA

1 2

ALL PHOTOS BY TOBIAS GINSBERG | VOLUME PHOTOGRAPHY UNLESS OTHERWISE STATED.

Who needs training

to become an

XTERRA Warrior?

Dr Bjorn von der Heyden’s last triathlon ended with a 21km walk when he failed to do any bricks training sessions before IRONMAN 70.3 SA a couple of years back, so the Fedhealth XTERRA Grabouw could only go better… Friday 8 Jan 2016:

Saturday 20 February 2016:

Seamus: “What’s up Bjornie, how are your triathlon skills?” Bjorn: “Hundreds bud, I grew up running around on the beach; so the swim and the run will come naturally.” Seamus: “Cool, and the cycle?” Bjorn: “Ppphht, that’s just like riding a bike – isn’t it?” Seamus: “Sweet, you keen to join me for XTERRA in Feb?” Bjorn: “Done!”

“Eish indeed,” Seamus’s final word resonated ominously in my head as I lingered on the edge of the Eikenhof Dam pondering the acumen of my decision to take on this challenge. A 1.5km swim, followed by a challenging 28km cycle and rounded off with a mountainous 12.5km run is no trivial feat, especially after only two weeks of training. I looked around me, hoping that I would find others displaying the tell-tale signs of the apprehension that I was feeling. I shuddered, everyone else just looked relaxed and excited about the prospect of a day of exercise in the bountiful and natural beauty of the Hottentots Holland Mountains. This was a congregation of real athletes, attracting the likes of Ryk Neethling, Corne Krige and a host of other dudes sporting bodies

Saturday 5 February 2016: Seamus: “Listen bud, I have to drop you on the XTERRA. Got another race on, so will you write an article on your experience of the event?” Bjorn: “Jeepers bru, good friend. I haven’t even started training yet!” Seamus: “Eish!”

: JETLINE ACTION PHOTO

1. Forearms shaken not stirred. 2. The trashing mass of an XTERRA swim. 3. Dr Bjorn von der Heyden breaking from a “wog” to a run for the camera.

that Brad Pitt could only have dreamt of owning. I instantly regretted bringing my girlfriend along; it was unlikely that I would survive the event, and if I did, there would be an even slimmer likelihood that I would be able to retain the sole adoration of my girlfriend. The count-down to the swim merged into a blur of anticipation and camaraderie; and before I knew it, my race had begun. The pro athletes were given a minute’s head start, and judging by the speed at which they set off, I don’t think that even Ryk entertained the possibility of catching them. Our start was a similar affair of thrashing arms and legs characterised by an intensity that was reminiscent of a scene that I’d watched in the Jaws movie. We hit the first buoy after about 600m (give or take a few hundred meters for zig-zagged swimming), by which stage the field had thinned enough to almost start enjoying the warm temperature of the dam water. “Almost start enjoying…” Did I really just write that? Who are we kidding – my arms and shoulders were screaming at me! One hundred meters further, we turned at the second buoy to begin our seemingly unending return swim towards the daunting prospect of the bike leg. Eventually I exited the water to the resounding cheers and encouragements of the spectators. The spectator presence

was a definite highlight for me, and their level of commitment and contentedness was ensured by the smooth organisation and the sheer number of amenities available at the event (e.g., Spur burgers, bar facilities and an endless stock of aforementioned ridiculously goodlooking people). The bike leg was a melee of an experience; coupling demon uphills with majestic views, flat jeep track sections with reverie, winding singletrack with fairy tale forests and limited overtaking opportunities and a downhill rock garden with a sphincter-clenching disregard for survival instinct. This was probably the most awesome cycle route on which I have ever graced my 29 inch wheels. Views were spectacular, the fynbos biome never failed to disappoint and the water points were ideally placed to ensure your comfort, hydration and continued existence. My only caveat would be the two leg-devouring climbs we had to contend with early on in the route. The sadistic miser that placed them there will undoubtedly pay dearly in his following life. Or at least I hope so… I came off the cycle route sporting two forearms each shaken like a 007 martini. The return route on the bike was predominantly downhill singletrack, for much of which athlete 439 spent desperately clasping his brake

Ride Report - XTERRA FS a fynbos river. From here on out it was a dire uphill, the creator of which made the cycle leg sadist seem tame and endearing. The camaraderie on this section of the route was outstanding and about the only thing that got me through the climb. Next time I suggest the organisers include Sherpas with our race packs… The rest of the run was exponentially more enjoyable, with contouring downhills and more breath-taking views of the Grabouw valley. We were exceedingly lucky that the previous evening had rained as the final two km’s were on river sand along the banks of the Eikenhof Dam. Dry sand would have been both soul- and calf muscle-destroying, and by this stage of the race, I was running out of body parts to shed. Eventually, the mirage that was the finish line approached, and I was grateful to note that in amongst the cheering fan base, I had managed to retain my girlfriend. Her eyes are clearly a lot worse than I had previously thought!

Bjorn enjoying one of the W2W A-Z singletracks on the XTERRA bike leg.

leavers. Luckily, forearms are not a prerequisite for the final trying leg of the race: a 12.5km trail run. The run course started out with a gentle and constant climb, allowing your legs the time to transition from the rotary movement of

cycling to the wog-like movement of, well, wogging (walk + jogging). The subsequent downhill offered a brief reprieve from the developing cramps, but ended suddenly with an unexpected river crossing through the cool tannic waters of

#SusMyPic

Friday 6 Jan 2017 (theoretically): Seamus: “What’s up Bjornie, your article was horrendous, but I have no friends and I’m looking for someone to join me in XTERRA. You keen?” Bjorn: “In a heartbeat, bud!”

Bike Wash Body Wash Bjorn despite being one of the most intelligent people you’re ever likely to meet is prone to moments of complete stupidity. Like mistaking the Squirt Lube Bike Wash in the XTERRA race pack for body wash and using it during his postrace shower. Sadly for his bosses at Stellenbosch University, Squirt’s product is biodegradable and remarkably mild, so it didn’t cause his dreadlocks to fall out. Dr Bjorn von der Heyden is a lecturer in the Geology Department at Stellenbosch University. He’s been published in the prestigious journal Science but remains a hippie at heart.

Tag @fullsussa in your riding photos on Facebook, Twitter or Instagram and you could see them in print, and win a hamper from Junglenow! Sus Junglenow!’s great urban wear for cyclists at www.junglenow.com.

2 win Left: Kay and Gavin McNish swapping the surf skis for mountain bikes during the 2015 sani2c.

3 Dylan Wiggill watching and learning the jump lines from his old man Stephen in the True Grit Bike Park.

Right: Willem Calitz (right) and Perie Kemp – done and dusty post the Cape Town Cycle Tour MTB Challenge.

Topeak Ergon’s World XCM Champ Alban Lakata in action.

The trails in Andalucía were surprisingly technical.

ALL PHOTOS BY TOPEAK ERGON RACING

FS Kleinhans Muesli

Erik and JB get on (and act) like old high school mates.

FIGHTING THE

SPANISH ARMADA Erik Kleinhans has had a busy start to the year. Following hot on the heels of the Simonsberg Contour and the Tankwa Trek, he jetted off to Spain for the amazing looking Andalucía Bike Race. Read on, maybe your next stage race will be in Europe after all…

uckily it wasn’t a real battle, nor did we have to fight on old ships, but the fierce Spanish fighting spirit definitely shows in the way they race their most important mountain bike stage race. I’ve pretty much done a race in every country in Europe, but I’ve never been to Spain, so I was excited to experience this new country and race, but even more so to integrate with my the new team. Andalucía Bike Race is a six-day mountain bike stage race in the south of Spain. The Andalucía is famous for its olives. I could understand why, as literally the only thing you can see apart from the towns, are olive trees, millions of them! I loved the olives and olive oil. For Team Topeak Ergon, and especially me, the Andalucía Bike Race held more importance than just racing, it was the first time the team got together for 2016. It was a good

opportunity for planning the year ahead, taking some photographs for the sponsors and to see how I integrated with the team. I knew all the riders, but it’s different living in close proximity. Fortunately we hit it off from the beginning. Personally I could not be happier. I’m very fortunate to be part of such a great group of people. Back to the riding. I was surprised by the technical terrain of the race. There were some really fantastic trails; some even so tricky we needed our full focus on not putting our feet down. It was awesome! I teamed up with American mountain bike legend, Jeremiah “JB” Bishop and he will do all the team races with me this season. We connected like two old school buddies and for me that is just as important as riding ability, if not more so. The racing was hard! Especially

Sally Bigham and Katrin Leumann winning the Andalucía Bike Race for Topeak Ergon Racing.

the starts, they were like full blown XCO race starts. Every Spanish rider was eager to show his face in front on their biggest home stage race, but that was great preparation for what lies ahead at the Cape Epic. Alban Lakata, and Kristian Hynek had a great start to the week; they won the first time trial stage and a few more stages along the way, but sadly lost the leaders jerseys on the last day. JB and I sadly suffered some technical issues on one stage, but other than that, rode a super consistent race, finishing eighth overall. A major highlight was standing on the podium on stage three with our team leaders who won the stage! The Andalucía Bike race was a mission accomplished for this year. Sally Bigham and Katrin Leumann

won the women’s event and while the men’s team might not have won overall, it was about finding the rhythm at the first race of the year, testing equipment and making sure all the staff and riders are ready to go! A long full season still lies ahead and it is great to be in such a professional and fun team!

Erik Kleinhans has joined the specialist marathon racing team of Topeak Ergon, but that doesn’t mean you’ll be hearing any less from the Lion King. Follow him on Twitter: @erikkleinhans, or visit www.topeak-ergon-racing.com.

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rames built in 1976.

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FS Stirling Revolution

WHEN THE ABNORMAL IS ACTUALLY NORMAL... We’ve had our shop for a long time, write SJ and Stirling Senior, and have noticed a few strange patterns and recurring problems with modern bicycles that seem to be more normal than abnormal, so these are the 15 weird realities to look out for on your bicycle.

1. Some things on bikes still have to be made out of steel and so a little bit of rust is normal. This is exaggerated if you live near the ocean, or fell off the last bridge crossing the river mouth at the sani2c. So when your discs, stem bolts, chain and even spokes eventually develop a bit of corrosion, it is normal and unavoidable. Keeping your bike clean, and riding regularly are your best bet for keeping the rust away as long as possible.

Torx25 key to tighten it every now and then, especially if you notice your gears starting to become erratic with no good explanation (skipping down off the granny gear). Though this is not ideal, it is normal, and a little Loctite on the thread can help.

bike. The leverage ratio, suspension design, rocker and linkage sizes, travel, pivot placement and rear shock setup are the determining factors of how a suspension performs and how efficient, plush and active it is.

I still wish that only brass nipples existed in this world.

Not all “tubeless ready” labelled tyres can actually be made tubeless successfully. Unfortunately some manufacturers are a little optimistic on their promises. Added to this, almost all wire-bead tyres cannot be made tubeless successfully, though some of the stronger, thicker DH wire-bead tyres can go tubeless on the right rims.

5. Here’s a big one... using the lockout function on your fork does lead to excessive wear on the stanchions. The limited amount of movement that the lockout on your fork allows, results in concentrating the wear between the stanchions of the fork upper with the bushings of the fork lowers to a nice small area under the seals. To avoid this, try not use your fork lockout unnecessarily, and remember to get that fork serviced every 150 to 200 hours of riding. 6. Most modern bicycles’ chain lines are actually off centre slightly. For example, on an 11 speed bike, you’d expect the chain to be straight between the front chain ring and the 6th (middle) rear cassette cog. But in most cases it is straight between the front chain ring and the 7th gear (from the top). There is a long winded reason for this, but suffice to say that this is normal.

7. 1x drivetrains are very popular 3. It’s completely normal for tubeless and tubeless ready tyres to seep a bit of sealant out of their sidewalls especially as they age and the sidewalls soften. It is normal for the tyre sidewall to be a bit porous, so even though these wet patches can be alarming to look at, it actually poses no problem at all. However, if you run your pressures a bit too low, you will wear out your sidewalls before you wear out the tread. The extra grip may be worth it so don’t blame the tyre manufacturer when the tyre eventually dies because you like to run low pressures.

4. SRAM 11 speed rear derailleurs tend to loosen themselves from the drop-out over time, so use your

nowadays, and for good reason, so a large number of riders are converting their 10 speed setups to 1x using an expander cog on the rear, a clutch derailleur, and a thick-thin profile cog on the front. SRAM setups can usually handle a 42t rear expander cog upgrade, but Shimano can only handle up to a 40t upgrade. People may tell you differently and may claim that a longer B screw bolt will do the trick to get you up to a 42t at the back, but it won’t work smoothly. The only option for those with Shimano setups who want to go for 42t rear is to use the Rad cage upgrade from OneUp.

8. Contrary to popular belief, the positioning of a rear shock in the bicycle frame being horizontal vs vertical has no bearing on the suspension characteristics of the

9. It is normal for disc brakes to squeal if they are damp or wet, and sometimes a bit of soap (after washing) will also result in squeaky brakes. When your brake pads are worn, it will also squeal but it is usually a much uglier noise and a very important sign that new pads are needed. 10. Aluminium nipples will corrode. They also can’t be tightened as tight as brass nipples, limiting the tension options on a wheel. So why then do all manufacturers use them as standard on their bikes wheels? Well they are lighter and can be anodized all kinds of pretty colours including black. That said, I still wish that only brass nipples existed in this world. Aluminium nipples will corrode faster if you live near the coast and also if you use a latex-ammonia based sealant in your tubeless tyres (which we all pretty much do). In the long term, get them all replaced with brass nipples. 11. In my opinion, there are two bike parts in the cycling world that are much more expensive than they should be. Hydraulic disc brake hose is really pricy by the meter and I can’t really tell you why. And good quality sealed bearing rear hubs are also overly expensive. They are a very important part so most people are willing to pay the premium, but after all these years, I really thought there would be better quality, reliable and convertible rear hub options out there that offered good value as well. However, the high price charged on these two parts is normal.

12. If you are a big guy and think that carbon is a risk and are leaning towards buying an aluminium bike, it is a good time to tell you that carbon is actually much stronger than aluminium in every way other than impacts and inserts. Plus, carbon can

usually be repaired when an accident does happen, whereas aluminium cannot. Unlike aluminium, carbon suffers no fatigue from repetitive forces traveling through the frame, but it can be susceptible to ovalizing where pivots or BB’s are inserted into the carbon, so make sure you service your bearing areas regularly. And don’t forget, bigger guys do wear out their bearings quicker too.

13. The upside-down Rockshox RS-1 may be the coolest looking fork on the market and certainly is amongst the most expensive out there, but did you know that you’ll also need a front hub specific to that fork? Added to this, we have noticed that because the hub needs to provide a lot of the overall stiffness to the fork (it doesn’t have a central brace like a conventional fork), the hub bearings wear much quicker. Finally, when you remove the front wheel, the fork lower legs turn independently, making it a bit of a struggle to get the wheel back in. All that said, the look and plush performance of the RS-1 puts it on most of our wish-lists. 14. We have seen a big shift from 3x drivetrains to 2x drivetrains and now 1x drivetrains, and so we have also had to shift the way we manage the wear on the drivetrain parts. In the old days we used to recommend 2 chains and 2 cassettes for every one set of front chain rings. Now, with 1x systems the load isn’t being spread over 2 or 3 front chainrings but only over one, so we are seeing 2 front chaingrings to every one chain and cassette. The good news is that we are seeing these expensive 11 speed cassettes lasting much longer than expected. 15. And finally, even though having the front brake lever on the left hand side of your handlebar is normal, having your front brake lever on the right is not abnormal, especially in South Africa. A much larger percentage of South Africans have their front brake lever on the Right than our European and American counterparts. And that happens to be the case in the UK too where a good percentage favour the “moto” style over the traditional/ standard setup on their brakes.

The Stirling Revolution column is penned by the father and son, LBS owning, pair of Stirling “Snr” and Stirling James (SJ) “Jnr” Kotze. With years of industry insider knowledge they’re your, and our, link to the retail side of the bicycle trade – and while they might upset the odd sensitive reader their insights prove invaluable time and time again.

Riding SOLO

Kath in Motion FS

‘coz YOLO

to do much more than call out the name of someone he knew who lived in the area. After the couple managed to get him to unlock his phone, they searched for the name he was repeating and called him. The person was unfortunately away, but explained to the couple that his wife was at home and gave them her phone number. After multiple calls and connections, our friend was finally linked up with the riding mates who had left without him earlier and they came to his rescue. Had he been unconscious, it would have been really difficult for the couple to help him. So the moral of this story is that if you land really hard on your pip, it is entirely likely you may knock yourself out or have hit your head so hard you can’t help yourself. Having your name, an emergency contact and your medical aid details on a sticker on your helmet or visible on your riding pack would really help out the good Samaritans who find you crawling along whatever gravelly pathway you may have taken a slam on. I am totally guilty of riding alone, and I have had a number of close calls out on the trails where I’ve had to sit and recover for a few minutes before I can limp along home. It can get a whole lot worse though, as some emergency services won’t dispatch a helicopter to rescue you unless they have a medical aid number – and you really don’t want to be stuck

Said friend navigating the drops successfully before his crash.

KATHRYN FOURIE

ecently, a friend of ours was out riding along the Spruit after work on a Friday afternoon. He’d arrived late and his group of friends had left already, so he decided to head out on his own for the endof-week burn down an area known as the Hurlingham Drops. Hurlingham Drops includes a set of well-built berms, several small gap jumps, and a slightly larger stepdown before a tar pathway and two more drops. It’s an awesome line, and our friend out cruising the trails had been instrumental in fixing up the jumps and knows the line well. If you are from Johannesburg, no doubt you would have ridden down that line or along the road next to it. Unfortunately, as he went sprinting off down the jump-line something went wrong. We’re unsure if it was just a badly timed jump or if the accident occurred because his stem was not tightened up properly, but our mate was in the air one minute and the next he body-slammed the tar full force. This is not an exaggeration, he honestly left pools of blood on the tar, as we rode the following day and everyone stopped to pay homage to said buddy (at that stage lying in hospital waiting for surgery) and to take Instagram images of the dried blood to show him later (as one’s good friends do). But here’s the thing, after he had hit the deck he was found by a couple walking their dogs, completely disorientated and unable

SUPPLIED

Riding solo is necessary for many of us muses Kathryn Fourie. The risk of taking a slam to the head may seem remote, but if you’re prone to riding alone there are a few easy safety tactics one can easily take advantage of.

Put your emergency details on your helmet or get an ICE band.

somewhere like the Magaliesberg without that kind of option. There are really good alternatives like ICEdot bands and ICEdot crash sensors (these are pretty amazing, they go on the back of your helmet and when they pick up a fall over a certain force, emergency SMS’s will be sent to your selected contacts with GPS co-ords if available), but they do of course come at a cost and sometimes we put off those kind of purchases if the end of the month Salticrax are on the table. I know a sticker on your helmet looks kind of ridiculous, but if you’re the kind of person that has a habit of riding alone, then make a habit of not caring how dorkie it looks and

put your important deets somewhere visible on your helmet or pack. Oh and by the way, our friend is fine and riding again, just with a few new scars to add to his collection. He’s tough like that – and now he rides with an ICE Bracelet.

Kath Fourie is a project manager, a Masters student, a double UCI Masters World Champs medal winner and now a regular contributor to Full Sus. She can be found on the trails of Howick with her little pack of trail dogs, and Mark Millar, chasing down KOMs.

FS Groot Lem

Waar het dit alles begin? In sy eerste kolom vir Full Sus skryf Hendrik Lemmer oor hoe dit alles vir bergfietsry in Suid-Afrika begin het.

BARN DOOR CYCLING

Bergfiets wedrenne circa 1988, dit het soos ‘n heel ander sport gelyk.

geweet wat voor my was en het net gejaag, van die tweede rondte was ek mos nou bang en het elke keer geval. Bergfietsryers (die nuwe sport) het gekom uit ’n kombinasie van padryers, mense wat BMX’e op skool gehad het, surfers en off.-road motorbikers. Aangesien ek uit die padfietswêreld gekom het was ek bietjie vinniger op die opdraandes en baie stadiger op die afdraandes as die res wat op wyn en dagga gery het. Na ’n paar jaar het ons clip-in mountain bike pedale, MTB skoene en voorste suspensie gekry om ons oor die berge en dale te help. Een van die groot hoogtepunte aan die begindae was ’n bergfietsrybierdrinkfees oor Paasnaweek op ’n koppie buite Sedgefield op die Tuinroete. Die wenner was die persoon wat die vinnigste kon downdown, downhill en opdraandes ry met ’n babalaas. Kort daarna raak dinge ernstiger toe ernstige tipe mense begin met die nuwe sport en die fietsryfederasies met hulle reëls en

MOUNTAIN BIKE ACTION

o waar en hoe het mountain biking in Suid-Afrika begin? Om die waarheid te sê, ek is nie heeltemal seker nie, ek kan net praat van die Wes-Kaap en meer spesifiek Stellenbosch. Maar aangesien die wêreld se beste trails nog steeds hier is, gaan ek ŉ bietjie vertel van my experiences aan die begin... Toe ek einde 1988 terugkeer van my verpligte twee jaar fietsrydiensplig in Pretoria kom ek dadelik agter hier het iets verander. Na die army begin ek fietse verkoop en vir elke drie resiesfietse begin ons ŉ dikwiel met “baie” ratte verkoop. Baie is natuurlik relatief, ek dink dit was 18 ratte, of in deesdae se taal ’n 3x6, natuurlik was dit ook 26ers, hardtails... en ook hardfronts. Ja ons het geen suspensie gehad nie, met baie hard gepompde tyres (tubes binne-in), en rame basies so groot soos ons padfietse se rame was. Ek onthou hoe ons in die winkels vir ’n kliënt die regte fietsgrootte bepaal het... Jannie het bo-oor die fiets gaan staan, dis nou tussen die saal en die handvatsels, ek of Jannie lig dan die voorwiel stadig... en as die voorwiel so 5cm lig voor die toptube aan Jannie se eiers raak, was dit die regte size. Ek kan nie onthou hoe ons die dames-sizes bepaal het nie. Ons het begin rondjaag op Papegaaiskop, Botmaskop, Eden en ander munisipale tipe plekke wat soos ŉ bos gelyk het. Daai tyd was daar nog nie regtig privaat plase oop vir ons nie, dit het stadig verander soos van die boere ook bergfietse begin koop het. Terselfdertyd het die verskeidenheid van bergfietse meer geraak, en in al hoe meer dele van die land het mense begin grondpaaie ry. (dis voor die dae van singletracks). Soos wat julle weet, waar twee of meer vriende bymekaar is om ŉ ent te gaan ry, is daar ŉ race! In 1989 is die eerste mountain biking reeks wedrenne in die Wes-Kaap gehou. Een van die groot invoerders het dit begin borg en vinnig het ryers uit ander dele van die land teen ons kom jaag. Ek onthou spesifiek een van die eerste groot wedrenne in Eden-bos, Stellenbosch, waar ek elke rondte behalwe die eerste een op die afdraande geval het. Die rede was dat in daai dae ons nie voor die wedren die roete mag gery het nie, so die eerste rondte het ek nie

Die Januarie 1988 voorblad van Mountain Bike Action tydskrif.

goeters begin. In 1991 begin die Argus met ’n mountain bike kategorie by die funride world champs, in die middel 90’s begin stage races kop uitsteek, nog ’n bietjie later die eerste MTB marathons, die eerste downhill World Cup op die plasie waar ons gewoon het in Stellenbosch en in 2004 die eerste Epic waar ek ook gelukkig was om by te wees. En aangesien die 100ste Epic skof so pas tydens die afgelope

^ "Aangesien ek uit die padfietswereld gekom het was ek bietjie vinniger op die opdraandes en baie stadiger op die afdraandes as die res wat op wyn en dagga gery het."

Epic was, skryf ek dalk volgende keer oor my interessantste, komieklikste oomblikke in die wedren wat meeste mense gans te ernstig opneem as ek kyk na die grootte van die Chill Zone (kroeg) relatief teenoor die chill zones op die eerste Epics en hoeveelheid deelnemers toe en nou. Natuurlik sal ek ook bieg oor my groot kortpad op ŉ Epic skof...

Hendrik ‘Groot Lem’ Lemmer is ‘n fietsry-kommentator en ‘n eiendomsagent. Hy bly nog steeds in die tuiste van bergfietsry in Suid-Afrika, Stellenbosch, en as jy nie omgee oor ‘n Twitter-oorlog of twee nie kan jy hom volg: @GrootLem.

FS Gear

GEAR Trail Lid Review Specialized Ambush

MTB Helmets have come a long way in recent years and the modern trail specific helmets are better than ever. They’re light, provide great ventilation and offer more protection than the cross-country or road specific alternatives. If you’re in the market for a new lid sus out these seven, but remember to try them on before you buy because everyone’s head shape is a little different. (All weights for Medium helmets)

IXS TrailRS Helmet

RRP R2 599 www.specialized.com Tester: @SeamusAllardice

RRP R2 052 www.ixs-sportsdivision.com Tester: @SeamusAllardice

Weight: 325g Ventilation: 20 vents provide decent airflow over the top of your head but the ample padding above your forehead means that the front of your head can get a little hot. Adjustment: A rear ratchet set into the EPS foam shell for the Mindset Adjust inner cage. Comfortable and adjustable chin straps combine with inner cage for a secure fit. Comfort: Super comfortable, though offering understandably less ventilation than the Specialized Prevail which I’m used to, the Ambush is the more comfortable helmet. One thing to note is the wide point of origin of the chin straps, this makes it impossible to wear your sunglass arms over the chin straps. Looks: The Ambush is available in white (with two decaling options), black (as tested), neon yellow and turquoise (stock is currently limited in SA). It’s a helmet which looks great especially when combined with big lensed sunglasses. Safety: Patented Aramid-Reinforced Skeleton provides internal EPS support while patented Energy Optimized Multi-Density EPS construction helps to manage impact energy.

Weight: 320g Ventilation: Great ventilation from 22 vents. The ports in the visor synchronising with the three primary front vents is a big bonus. Adjustment: A large rear dial to adjust the inner cage and latched clips on the chin straps to allow for super easy adjustments. Comfort: The comfort is enhanced by ample padding, including a pad on the rear of the inner cage which is unique. Just keep in mind if you’re shopping online that the IXS TrailRS comes in two sizes, SM or ML. The SM was just too small for comfort on all our usual testers, but riders with smaller heads who tried it out raved about the comfort levels. Bear in mind that sunglass arms can only be worn under the straps. Looks: In the fire truck red which we tested the TrailRS it is one of the best looking helmets we’ve ever seen. Also available in black, blue, white and green. Safety: The IXS TrailRS’s tough out shell and EPS inner construction are EN1078 and CPSC safety certified.

BELL Stoker

RRP R1 799 | www.dhbdistribution.co.za Tester: Shayne Dowling @FullSussa

RRP R1395 | www.omnico.co.za Tester: Shayne Dowling @FullSussa Weight: 305g Ventilation: 13 massive vents coupled with three brow ports provide excellent airflow and despite long rides in heat I never redlined. Adjustment: A rear clicker SpeedDial Fit system allows for easy adjusting. Lockable side strap holders need a bit of fiddling to find the right angle for comfort and was my only bugbear on this helmet. An adjustable visor that doesn’t have a mechanism to keep it in place but I never experienced it moving despite rough terrain. Comfort: This was the best fit on my head, comfortable, secure and snug. It was also the lightest helmet I tested, coupled with the massive vents and good padding I really enjoyed wearing this helmet. Looks: Damn fine looking lid with the new rounded style that prevents snagging. I tested the funky matte black and white combo and it’s also available in white and silver. Safety: In-mould polycarbonate with extended rear gives more than adequate coverage and high degree of protection.

POC Tectal RRP R4090 www.puremotionsports.co.za Tester: Shayne Dowling @FullSussa Weight: 350g Ventilation: 17 large and strategically placed vents provide good airflow to ensure adequate ventilation on the trail. Adjustment: A smooth turning rear ratchet adjusts the inner cradle. V-shaped strap holders bring the straps together and assist with

Bontrager Rally Weight: 360g Ventilation: 20 vents in a more traditional helmet layout provide more than adequate ventilation, better than most in the line-up. Adjustment: The only helmet where the straps are not mounted to the sides of the shell but on the inside of the helmet, I find this feels a lot better as the straps don’t meet under your chin from a wide angle. An easy to reach rear ratchet adjusts the inner cage. An adjustable visor with tightening screws on either side of the visor and it flips back far enough to accommodate goggles. Comfort: Does not feel as tightfitting as the other helmets (this is not a negative) and this has to do with the straps and where they are mounted as well as the generous padding in the cradle, a really nice comfortable fit. Looks: Available in five colours: white, firebrand (orange – as tested); black; green and purple; and volt and smoke (grey and lime green). More angular, traditional shape but the orange is sure to make a statement. Safety: It has an in-mould composite skeleton which besides helping with vent layout keeps your dome safe. The hard shell covers most of the EPS which makes the helmet really hardy. the position of the straps under your chin. The visor is adjustable and has a small adjustment screw. Comfort: Sits snugly but comfortably. POC totes it as an “aggressive trail helmet” so despite ventilation not being the main focus, with their extensive wind tunnel testing they seem to have got this right too. Looks: Available in four solid colours: actinium pink; amosite grey; hydrogen white and uranium black (as tested). POC helmets always look great and have become a head-turning addition to any rider, the Tectal doesn’t disappoint. Safety: An unbreakable Aramid (think Kevlar) grid integrated into the helmet along with their reinforced EPS liner gives the highest amount of protection. Their RECCO reflector, which is a passive radar detectable beacon made famous in avalanche situations is included, although this is not a system widely used in SA.

uate

Gear FS

Lazer OASIZ

GIRO Feature

RRP R2 025 www.lazersport.com Tester: @SeamusAllardice Weight: 285g Ventilation: The Lazer OASIZ boasts an impressive 21 vents which provide better than expected ventilation for a trail helmet. Adjustment: The size adjusting ratchet is located at the top of the helmet just behind the built-in GoPro mount. The straps feature more excess strap than on most other helmets on the chin strap which felt a little bulky. I’d trim them down to avoid excess if it was a long term test. The straps originate from a narrower angle than most trail lids so you can wear your sunglass arms either over or under the straps. It closes under your chin with a magnetised system rather than a clip which is really cool. Comfort: The helmet fits really comfortably despite bulkier straps, a fact that’s aided by the excellent ventilation. Looks: I wasn’t sure of the flash camo green, but once on your head – especially when combined with Lazer’s KRYPTON KR1 sunglasses – the OASIZ looks really cool, ideal for the rider who likes bold designs. Also available in black (two decaling options), white, flash camo orange and flash green. Safety: The Lazer OASIZ’s tough out shell and EPS inner construction are CE, CPSC and AS safety certified.

Sus Estelle’s Specialized Airnet Helmet Review With Estelle Pickard stepping in to fill Molly’s shoes from next month onwards we thought we’d introduce you to her by getting her to pen a review of an exciting bit of ladies safety kit – the Specialized Airnet helmet. RRP R1 999 www.specialized.com My first (typically blonde) thought on reviewing the Specialized ladies specific Airnet helmet was: “Gosh, I really hope they don’t expect me to go out and purposely try and fall on my head!” Luckily not. This helmet is an absolute treat – the longer I rode with it, the more I realised how much thought has gone into what ladies would want from a helmet when the Airnet was designed. It has a slim, quirky look, but not at the expense of functionality. The detachable cycling cap built into the helmet (in full compliance with Velominati Rule #35) is classically stylish and a feat especially appealing to the ladies as it provides a little extra

sun protection for your face. The vents allow for liberal airflow while still providing maximum protection, keeping your head cool to focus on the journey ahead. Another nifty feature, not often found in helmets in this price range, is the rubber sunglass grippers fitted to the vents - front and back. The only inconvenience with this helmet is the fact that the straps on the side of your face are not adjustable, only the chin strap is. However, the Mindset dial adjustment system provides for a snug and comfortable fit. Once I fitted the Airnet and fastened the clip under my chin I literally forgot I was wearing it - it’s so light and cool. Lastly, the Airnet sports the Specialized Hairport feature which

RRP R1 599 www.giro.com Tester: Richard Pieterse Weight: 299g Ventilation: 12 vents (with internal channelling) which seem to be ample although I must admit that most of the testing was done in cooler conditions. Strategicallyplaced vents radiate heat up and out when you’re climbing at lower speeds. Adjustment: The dial system at the rear of the helmet is part of the In-Form fit system that allows for one-handed adjustment to the fit and stability of the helmet. Standard chin strap allows for a simple click fit and adjustment mechanism. Comfort: The In-Form fit system cradles the back of your head, which I found particularly comfortable as it provides additional stability and an added sense of safety. The position of the side straps are perfect as they are fairly wide apart and did not interfere with my ears, which I found a problem with a number of other helmets. Looks: The Feature is available in matte black/lime/flame (as tested), matte black, matte white/lime, matte lime/mountain division, matte blue/lime and matte titanium/flame. It features a longer moto-style visor. Safety: In-Mold construction fuses a tough polycarbonate outer shell with the helmet’s impact-absorbing foam liner.

is a space for your ponytail to be pulled through the back of the helmet. Our friends at Specialized really think of everything when it comes to perfecting your ride – they did a test where three different hairstyles - a ponytail, a bun and a plait – were tested for aerodynamics in their wind tunnel. (Yes, they actually did that.) The plait was found to be the most aerodynamic, gaining 14 seconds over 40km compared to the other styles. So ladies, from now on, the Airnet and a plait is the only way to roll!

Product Review FS Estelle Pickard is a lawyer on sabbatical. She recently started the ladies specific cycling apparel brand Dirt Diva and will be providing a regular column for Full Sus on the trials and tribulations of finding her way as a woman on a mountain bike. Follow her on Twitter and Instagram: @hellodirtdiva.

CALENDAR SUS May 2016

GAUTENG 1 Winter Fast One MTB 7 Monthly Funky Monkey MTB Race 8 Babba’s Lodge MTB Series #5 21 Spur Schools MTB League - Gauteng #1 21 BestMed Walkerville Classic MTB 28 Nissan TrailSeeker Series GP #1 LIONMAN LIMPOPO 7 Shikwaru Debtsafe MTB Challenge 22 Sondela Bela Bela MTB Challenge NORTWEST PROVINCE 7 Generaal Delarey Fees 21 FNB Magalies Monster MTB Classic 28 Spur Schools MTB League - North West #1 WESTERN CAPE 1 WP DownHill Provincial & SA DHI Cup Series 1 The Junior Eliminator Series Race #2 6 Redstone Mountain Bike & Trail Running Weekend 6 Gravel & Grape 3-day MTB Challenge 7 Nissan TrailSeeker WC #1 BOSCHENDAL 7 Tru-Cape MTB 7 Ride The Vines Mellasat/Olsen Winery 14 2016 PPA Tread Lightly Women’s MTB 15 Dirtopia All Mountain Enduro Uitkyk Wine Estate 15 Gravel Travel 2016 21 Amarider 100Miler 21 Willow Creek / Computer Mania MTB Challenge 28 MTBike Girl 2 Day MTB Tour 28 WC XCO Championships 28 Darling Brew Extreme 2016 28 Montagu Mountain Mania EASTERN CAPE 1 My Spar MTB Classic 14 SA Cup Series XCO #4 & Junior World Series 26 Tour de Baviaanskloof 29 Addo to Darlington MTB Race

NORTHERN CAPE 7 Spur Schools MTB League Northern Cape #1 23 Spur Schools MTB League Northern Cape #2 KZN 1 PMB MTB Festival - SA Masters Marathon Championships 2 PMB MTB Festival Enduro 2 Inter Schools PMB MTB Festival 8 Greytown MTB Classic 10 sani2c Trail 11 sani2c Adventure 12 sani2c Race 15 Umko Challenge 20 Burry Stander South Coast Schools MTB Series - Race 4 21 KZN MTB Prov Enduro Series # 3 Powered By Greg Minnaar Cycles 21 The Spares Shop MTB Race 22 KZN MTB Provincial DHI Series # 3 Powered By Greg Minnaar Cycles 22 Zini River Estates Buffalo MTB Race (Big 5 Series 1)

7 7 14 27

MPUMALANGA My Spar Forest2Falls 2016 Laerskool Uitkyk Fietswedren Mopani MTB Series 2016 Event #1 Croc2croc @ Verlorenkloof

FREE STATE 7 Spur Schools MTB League - Free State #1 7 Maluti Double90 16 Elite, Junior, Youth Marathon Champs 21 Imperani MTB Challenge 2016 OUT IN AFRICA 1 SA Marathon Champs Masters 30+ Only (International) 14 Logico Swazi MTB Festival (Swaziland) 19 Mauritius Tour - Beachcomber (Mauritius) 22 Spur Schools MTB League Zimbabwe #1 (Zimbabwe) 22 Windhoek Namib Quest (Namibia) 29 Spur Schools MTB League Zimbabwe #2 (Zimbabwe)

SUS June 2016 GAUTENG 12 Babba’s Lodge MTB Series # 6 25 The 1 000 Miler Joburg to Cape Town 25 The Free State Dash - Joburg to Bloem 2016 25 USN MTB Cup Race # 4 LIMPOPO 10 Liberty Waterberg Encounter NORTWEST PROVINCE 4 Momentum Health OatWell DUALX #3 VAN GAALEN 11 Ashburton Investments National MTB Series Van Gaalen 25 Genesis Konka Quest WESTERN CAPE 11 Dirtopia All Mountain Enduro Welvanpas Trails 11 Kameeldrift MTB 16 Spur Schools MTB League - Western Cape #1 17 RECM Knysna 200 18 Spur Schools MTB League - Southern Cape #1 25 Nissan TrailSeeker WC #2 Grabouw 26 CA2CX MTB Tour (Meerendal to Knysna) EASTERN CAPE Grindrod Bank Pondo Pedal PwC Great Zuurberg Trek ECC Provincial XCO Champs The Freedom Challenge Spur Schools MTB League - East London #1 18 Fish River Sun MTB Challenge 25 Twizza Henderson Valley MTB 1 3 4 5 12

3 4 11 11 12 12

KZN Sappi Karkloof Classic 2016 Primary School Series 4 BSi Steel Dusi2c Primary School Series 5 Safire Baynesfield MTB Classic Elephant MTB Challenge - Big 5 Series 2

Advertise your event in Full Sus and we will send you copies of the paper for your goodie bags or registration table. Call Eloise on 021 685 0285/6 14 Burry Stander South Coast Schools MTB Series - Race 5 16 One Movement - Junior Eliminator Series #1 18 Soulstice MTB (KZN) 18 San Lameer MTB & Trail Run Launch 19 Time Freight Burg Wheelers MTB Race 25 KZN MTB Provincial Champs XCO 25 RideTheBerg 26 One Movement Junior Eliminator Series #2 26 KZN MTB Provincial XCO Champs

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MPUMALANGA Mopani MTB Series #2 Mankele Valencia Avalanche Badplaas Forever Resort MTB The Big 5 MTB Race Challenge 2016 Innibos MTB Stage Race 2016

FREE STATE 4 Spur Schools MTB League - Free State #2 18 SA Cup Series XCO # 5 OUT IN AFRICA 3 FNB 1Zambia MTB (Zambia) 5 Spur Schools MTB League Zimbabwe #3 (Zimbabwe) 10 Gem Diamonds Kalahari Challenge (Botswana) 12 Spur Schools MTB League Zimbabwe #4 (Zimbabwe) 26 Kalahari Challenge [Botswana]

Calling all event organisers Get your event listed here for free! Email all your 2016 event dates and details to sussed@fullsus.co.za to make sure you don’t miss out on the coverage.

MARCH Must do events ■ 15 - 17 April:

■ 23 & 24 April: The Cell C Arabella Challenge

Do you have what it takes to ride 360km in one go? It sounds daunting but Dryland have got quite a few tricks up their sleeves to make it far easier than you’d think. Firstly there’s the relay option, you can ride the 36One Challenge as a relay team of two or four riders. Secondly there’s the team option where you ride the full 360km with a riding partner at your side. Thirdly there’s the half option where you start at 180.5km mark. And finally there’s the amazing Dryland support, there are water points every 30km meaning you can ride the entire event with just two water bottles. Each water point boast the usual Dryland treats and 32Gi goodies plus each of the four checkpoints offer a proper meal to keep you going strong. It might seem hectic but if you’re fit you can conquer the36One MTB Challenge. Find out more or enter online at www.the36one.com.

Stillwater Sports have taken over the organising of the annual Arabella Challenge outside Kleinmond and that means the event is going to be better than ever! Mountain bikers can revel in a two day stage race featuring 50km or 15km routes on Saturday the 23rd and Sunday the 24th of April, while trail runners have a choice of either a 15km or a 6km trail run on Sunday. Plus the event still boasts one of the most luxurious race villages around, the Arabella Hotel and Spa. Check in for the weekend, play a round of golf, enjoy a spa treatment and run or ride to your heart’s content. Sounds like an excellent weekend! All entries and details are available at: www.stillwatersports.com so go sus them out.

36ONE MTB Challenge

■ 30 April – 1 May:

Mercedes-Benz Mpekweni MTB Stage Race The Mercedes-Benz Mpekweni MTB

Stage Race takes place, on the Eastern Cape’s Wild Coast between East London and Port Alfred, from an idyllic little holiday designation known as Mpekweni. From the 2015 race videos the riding looks nearly as good as the incredible scenery as the route follows cattle paths along the Mpekweni River and across the surrounding country side. There are four accommodation options from, sorting accommodation out yourself, to self-catering or two luxury options in the Mpekweni hotel. The race covers 60km on day one and 58km on day two, with both days not breaking the altimeter with required climbing either, so all-in-all it looks like a winner. Enter online and read all about the Mercedes-Benz Mpekweni MTB Stage Race on www.multisportevents.co.za.

■ 30 April – 2 May:

courses. The weekend kicks off with UCI points on offer for the Junior and Elite XCO racers on Saturday 30 April. Then on Sunday 1 May the over 30’s get the chance to race for national glory in the SA Masters XCM Championships. In addition to the ballies getting a racing chance there’ll also be development races on show to keep the spectators entertained with wheel-to-wheel racing. Following up on the XCO and XCM races on Monday the 2nd of May the Enduro and KZN School Series races get in on the action. You can find out all about the festivities and enter online by visiting www.cyclingsa.com.

CALENDAR KEY Mpumalanga

Free State

PMB MTB Festival

Limpopo

Western Cape

The 2016 PMB (or Pietermaritzburg if you prefer) MTB Festival promises three days of exhilarating mountain biking on SA’s UCI MTB World Cup

Northern Cape

KZN

Gauteng

North West

Eastern Cape

Out in Africa